Tips for Better Sleep at Night
Good sleep habits (sometimes referred to as “sleep hygiene”) can help you get a good night’s sleep.
Some habits that can improve your sleep health:
- Be dependable. Put your alarm on the same time every morning, including on the weekends, and go to bed at the same time.
- Make sure your bedroom is peaceful, dark, cosy, and silent.
- Remove all electrical devices from the bedroom, including TVs, computers, and smartphones.
- Limit your intake of caffeine and alcohol before going to bed.
- Take a workout. Being active throughout the day can make it easier for you to sleep at night.
Good Sleeping Practices:
Your actions during the day, especially just before bed, might have a significant impact on how well you sleep. They can either encourage restful sleep or cause sleeplessness.
Your everyday habits, including what you eat and drink, the drugs you take, how you plan your days, and how you spend your evenings, can have a big impact on how well you sleep. In certain circumstances, even a few minor tweaks can mean the difference between a good night’s sleep and a restless one.
Patients with sleep issues can adhere to some straightforward recommendations for a better night’s sleep.
DO:
- Keep a consistent bedtime and wake-up time each day. Sleep for a fixed period of time, but no more. Overly lengthy naps can lead to shallow and interrupted sleep.
- Create a sleeping area that is cosy, peaceful, sanitary, and dark. Your bedroom should have a pleasant temperature and a comfortable bed.
- Establish a consistent routine of unwinding activities, like reading, between 10 and an hour before bed.
- Use the bed just to rest or sleep. For instance, avoid using your laptop right before night to accomplish a crucial task.
- Regularly work out, but avoid doing it just before bed.
DON’T:
- Never take a snooze during the day or night.
- Avoid consuming large meals or a lot of liquids right before bed. A small snack or glass of milk may help you go asleep if you’re hungry.
- Avoid consuming caffeine after noon.
- Avoid smoking. Chronic cigarette usage makes sleep difficult.
- Avoid thinking or feeling deeply before going to bed.
- Don’t spend a lot of time awake in bed. Within 20 to 30 minutes if you are not sleeping, get up and read or watch TV till you fall asleep.
- Don’t depend on sleeping medicines for a long time. For the majority of insomniacs, long-term usage is ineffective.
- Avoid using alcohol as a sedative. Alcohol may disrupt your sleep, prompting you to wake up in the middle of the night.
Medical experts from UCSF Health have examined this data. It is just meant to be informative and is not meant to take the place of medical advice from your doctor or another healthcare professional. We urge you to talk to your provider about any queries or worries you may have.